Roasted Garlic Protein Mashed Potatoes Recipe
Among our many beloved comfort foods, few contenders hold a special place in our hearts as potatoes.
Of all the many forms that potatoes come in, people especially love mashed potatoes.
But what if you could get a little extra protein value from your mashed potatoes?
Enter protein mashed potatoes, a delicious twist that enhances the familiar taste we all adore and elevates the nutritional profile of this time-honored dish.
Check out our protein mashed potato recipe and get all the best tips to get the most out of your food.
Do Mashed Potatoes Have Protein?
Yes, potatoes do have some protein naturally, though not compared to other protein-rich foods.
On average, a medium-sized potato may offer around 2 grams of protein.
As such, they aren’t a significant source of protein on their own, which is why many people add extra protein to boost this side dish.
What You Will Need
- Red Potatoes: Rich in fiber, vitamins (especially vitamin C and B6), and essential minerals like potassium. Red potatoes are a nutritious base for your mashed potatoes, offering both flavor and health benefits.
- Garlic: Besides adding a great savory flavor, garlic offers potential health benefits, including immune system support and anti-inflammatory properties. Its inclusion elevates the nutritional profile of the mashed potatoes.
- Olive Oil: A heart-healthy addition, olive oil provides monounsaturated fats, which are known to promote cardiovascular health. It contributes to the creamy texture of the mashed potatoes while enhancing their overall nutritional value.
- Fat-Free Sour Cream: This ingredient adds creaminess to the mashed potatoes without introducing extra fat. It's a lighter alternative that maintains the smooth texture of the dish.
- Unsalted Butter: While in moderation, unsalted butter can enhance the richness and flavor of the mashed potatoes. It brings a classic and comforting element to the dish.
- 1% Milk: A source of calcium and vitamin D, 1% milk complements the creaminess of the mashed potatoes while contributing to bone health and overall nutritional content.
- Vanilla Level-1 Protein: Elevate the protein content of your mashed potatoes with the addition of vanilla Level-1 protein. This not only boosts the dish's nutritional value but also introduces a unique and delicious twist.
- Salt: Enhances the overall flavor of the protein mashed potatoes by balancing sweetness and bringing out the natural taste of the ingredients.
- Fresh Ground Pepper: Adds a kick of spice and depth to the dish. Freshly ground pepper complements the other flavors, providing a well-rounded taste to your protein-packed mashed potatoes.
Step-By-Step
Without further ado, here is a breakdown of our recommended process to get perfect protein mashed potatoes every time.
1. Prepare Roasted Garlic
Start by separating the garlic cloves.
Then, toss the unpeeled garlic cloves in olive oil and wrap them in aluminum foil.
Roast them for 45 minutes in the oven.
When finished, you can remove the garlic cloves from the peels and mash them.
2. Cook Potatoes
After your garlic is ready, it’s time to start the potatoes.
Bring a large pot of water to a boil.
Then, add the potatoes and cook for 15 to 20 minutes until they are tender.
3. Prepare Dairy Mixture
Meanwhile, while the potatoes cook, mix the sour cream, butter, milk, protein powder, and salt in a bowl.
This mixture will help add flavor and get you that creamy texture for your protein mashed potatoes.
The protein powder blends right in with the rest of these ingredients.
4. Mash Potatoes
Finally, drain the potatoes and mash them until they are nearly smooth.
Add the mashed garlic and freshly ground pepper to the potatoes before slowly pouring in the dairy mixture.
Mixing in these final ingredients will help finish the mashing process.
Tips For Cooking Mashed Potatoes
- Choose the right potatoes. If your potatoes don’t have the creaminess you are looking for, you can use starchy potatoes like Russets or Yukon Gold for a fluffier texture. These varieties absorb and hold onto the dairy ingredients well, which is what provides that creamy end product.
- Don't overcook. Be cautious not to overcook the potatoes; they should be tender but not mushy. You also don’t want to undercook your potatoes. Your potatoes will be ready to mash when they are easily pierced with a fork.
- Warm dairy ingredients. Heat the milk and butter before adding to the potatoes for a creamier texture. Warm dairy ingredients blend more smoothly, ensuring a creamier texture. Cold ingredients can cool down the potatoes and may result in a less cohesive and lukewarm dish.
- Use a potato ricer or masher. For a consistently smooth and lump-free texture, use a potato ricer or masher. These tools help break down the potatoes, ensuring a velvety and well-blended consistency. Of course, be mindful not to over-mash to avoid a gluey texture.
- Servings : 6
- Calories : 159
- Protein : 15g
- Carbs : 15g
- Fat : 5g
- 1 lb. unpeeled red potatoes, cubed
- 1/2 head garlic
- 3/4 tsp. olive oil
- 2 Tbsp. fat-free sour cream
- 2 Tbsp. unsalted butter
- 2 Tbsp. 1% milk
- 3 scoops vanilla Level-1
- 1/2 tsp. salt
- Fresh ground pepper (to taste)
1. Preheat oven to 350°F.
2. Separate garlic cloves. Toss unpeeled garlic cloves in olive oil, and wrap in aluminum foil. Roast for 45 minutes. When finished, remove garlic cloves from peels, and mash.
3. Bring a large pot of water to a boil, and add potatoes to cook for 15 to 20 minutes, until tender. Meanwhile, mix sour cream, butter, milk, protein powder, and salt in a bowl.
4. Drain potatoes, and mash until nearly smooth. Add mashed garlic and freshly ground pepper to the potatoes, and slowly pour in the dairy mixture as you finish mashing.
Protein Mashed Potatoes FAQ
What are the best potatoes to use?
Yukon Gold and Russet potatoes are fan favorites for mashed potatoes.
The red potatoes we recommend will have a slightly nuttier flavor and plenty of nutrients, too.
What can I replace the butter with?
If you prefer not to use butter, you can substitute it with vegan butter or cream cheese. These alternatives provide a similar creamy consistency and enhance the flavor of the protein mashed potatoes.
How long should you boil your potatoes?
Boil the potatoes for approximately 15-20 minutes.
It's important not to overcook them; they should be tender but not mushy.
Regularly check the potatoes for doneness by testing them with a fork.
What if I don’t have a potato masher?
If you don't have a potato masher, you can use alternative tools to achieve a smooth consistency.
An electric hand mixer works well for whipping the potatoes, while a potato ricer is another excellent option for breaking down the potatoes into a fine texture.
Level Up Your Nutrition With 1st Phorm
You can’t go wrong with potatoes, and you can’t go wrong with 1st Phorm.
Our protein mashed potatoes are just one of many recipes that can help you meet your fitness goals.
Plus, we offer all kinds of recipes.
For one, you can download our free 1st Phorm Recipe Book to get even more protein-packed foods and other healthy options.
You can also download the 1st Phorm app to track your food, macros, workouts, and more.
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